Insomnia is a common complaint that may jeopardize your health and raise your risk for several chronic diseases, including diabetes, cardiovascular disease and depression. You should sleep at least seven to nine hours every night. Several supplements may help you fall asleep and remain asleep through the night. These include melatonin, a synthetic hormone, and valerian root, an herbal remedy. Consult your doctor to discuss whether either of these supplements is a good choice for you.
Melatonin
Melatonin is a natural hormone produced by a small structure in your brain called the pineal gland. Its release is triggered by darkness and reduced in bright light. Melatonin is involved in regulating your day-night rhythm. Although the exact way in which melatonin works is still unknown, its level is highest at bedtime. Taking melatonin just prior to retiring for the night may help you fall asleep more quickly and sleep more soundly.
Dosage and Precautions
Synthetic melatonin is readily available from pharmacies and health food stores as a supplement. The recommended dose for insomnia is 0.3 to 5 mg, taken at bedtime. Melatonin is generally considered safe, although it may cause headache, minor depression, daytime sleepiness, dizziness or mild stomach upset. Do not take melatonin if you are pregnant or breast-feeding. Melatonin may interact with certain medications, such as anti-hypertensive drugs, insulin or anti-depressants. Discuss its use carefully with your doctor to determine if it is a good choice for you.
Valerian Root
Valerian is an herb that is also called garden heliotrope, or Valeriana officinalis. Its root has been used for hundreds of years in traditional medicine to relieve insomnia or anxiety. In Germany, valerian is federally approved for use as a mild sedative to treat insomnia. Although several active compounds have been identified in valerian, it is not known which of these is responsible for its sedative effect. Extracts from valerian, however, block certain neurotransmitters in the brain and generally lower the activity of the central nervous system.
Dosage and Precautions
Valerian root extract is available at health food stores as tablets or capsules. The recommended dose is 400 to 900 mg, taken 30 minutes to two hours before bedtime. It is generally considered safe, although it may cause headache, uneasiness, heart palpitations or morning sleepiness. Do not consume valerian root if you take barbiturates, benzodiazepine drugs, antidepressants or anti-psychotic medications, and do not combine its use with alcohol or drugs metabolized in the liver, such as statins. Discuss use of valerian in detail with your doctor before adding it to your regimen.
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